Back, Week 8, Day 48 Y3T (little to no rest)

03/29/12
Exercise: 3 sets, (weight) 12-14 reps
Rest periods 30 seconds or less. Instead of using the timer to time restperiods, I just let it run and keep the workout under 30 minutes.

Wide Pull ups: 15, 10
Weighted Pullups: (25) 10, 5
Pull Downs: (140) 14, 14, (120) 14
One Arm DB Row: (100) 14, 12 (90) 12
Seated Cable Row: (160) 14, (180) 12, (160) 12
Barbell Row: (135) 14, 14, 11

Legs, Week 8, Day 46 Y3T

03/27/12
Exercise: 4 sets, (weight) 12-14 reps
rest periods 30 seconds or less

Warm up, Squats: (135) 14, 14, 14, 14
Leg Extensions: (130) 14, (150) 14, (160) 14, 14
Leg Press: (550) 14, (730) 14, 14, 14
Narrow Squat: (135) 14, (185) 14, 14, 14
Stiff Leg Dead Lift: (160) 12, (180) 12, (160) 12
Leg Curls: (130) 14, 14, 14, 12

Quads & glutes were sore, but not hamstrings.

Arms, Week 8, Day 45 Y3T (little to no rest)

Exercise: 3-4 sets, (weight) 12-14 reps
Rest Periods 30 seconds or less. Rest periods are just long enough to change weights or get a drink of water, then back to it.

Triceps:
Warmup, Rope Press: (30) 20, 20, (40) 20, 20, 11
Seated Overhead Extension (camber bar): (65) 14, (75) 14, 14
DB Kickbacks: (20) 14, 12, 14
Skullcrusher: (65) 14, 14, 12, 9

Biceps:
Warmup, LF Curl Machine: (110) 14, 14, 14, 11
Preacher Curls (camber bar): (65) 12, 13, 11
Camber Bar Curl (close grip): (65) 12, (55) 12, 12
Incline DB Curl: (25) 12, 12, 11, 10

Little to no rest periods was tough, but the pump was good, felt jacked fo sho. My biceps felt like they were going to tear off on the preacher and incline curls. Biceps were nice and sore the next day,

Shoulders, Week 8, Day 44 Y3T

Exercise: 3-4 sets, (weight) 12-14 reps
Rest periods 1-2 minutes

Band Raises, Front, Side, Rear: (50) 10, 10, 10
DB Press: (100) 12, [(100) 8, (80) 4], [(70) 11, (50) 3]
DB Front Raise: (25) 14, 14, 12
DB Side Raise: (30 14, (35) 12, (30) 12
Military Press (standing): (135) 12, 10, 9
Rear Cable FLy: (17.5) 14, (22.5) 14, 12

Chest, Week 7, Day 43 Y3T

03/24/12
Exercise: 3-4 sets, (weight), 8-10 reps
Rest periods: 30-60 seconds

Decline Press: (190) 10, 10, 10
Incline Smith Press: (200) 10, (220) 10, (250) 9
Incline Fly: (45) 10, (50) 10, (55) 10
Weighted Dips: (45) 18, 15, 10

Back, Week 8, Day 42 Y3T

03/23/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60 seconds

Warm up, Wide Pullup: 10, 10
Wide Pullup (weighted): (25) 10, [(45) 5, (25) 4], [(45) 4, (25) 4]
HS Row: (280) 10, (320) 10, 10
Pull DOwn (close grip): (180) 10, (160) 10, (140) 10
Straight Pull Down: (42.5) 10, (50) 10, 10
Traps, Rear Shrug: (110) 10, (160) 10, (180) 10, (110) 10
Front Shrug: (110) 10, 10, 10, 10

Day Off. Insanity Workout FItness Test

I warmed up for about 5 minutes before I did this, but I don't think it was good enough. You almost need to be on your second wind to do this test properly. I did worse than I did the first time, and that was after a pretty good leg workout. I dont remeber what the rest periods are supposed to be, I did 30 seconds for most and 60 seconds after the burpies. Friggin' burpies! Each exercise is a max effort for one minute, trying to do as many repetitions as possible within that minute.

My Fitness Test results:

03/17/12
Switch Kicks 138
Power Jacks 60
Power Knees 75
Power Jumps 46
Globe Jumps 11
Burpies 22
Pushup Jacks 41
Plank Knees 49

03/23/12
Switch Kicks 89
Power Jacks 65
Power Knees 71
Power Jumps 33
Globe Jumps 10
Burpies 21
Pushup Jacks 40
Plank Knees 50

Legs, Week 7, Day 41 Y3T

03/21/12
Exercise: 3-4 sets, (weight) 8-10 reps
Rest period 30-60 seconds

Warm up, Squats: 3 sets, (135) 10, 15, 20
Narrow Squats: 3 sets, (225) 10, 10, 10
Wide Squats: 3 sets, (225) 10, 10, 10
Leg Extension: 4 sets, (150) 10, (160) 10, (170) 10, 10
Leg Curls: 3 sets, (150) 10, (160) 10, 10
Stiff Leg Deadlift: 3 sets, (180) 10, 10, 8

The arm and leg workout from earlier in week 7 were out of order, so I ended up doing the workouts twice.
Legs weren't sore from saturday's workout, so I tried it again. Still not sore, but my right knee has been clicking and not feeling 100%. My girlfriend did the leg workout on Saturday with me and she is still handicapped from it, so jealous.

Arms, Week 7, Day 40 Y3T

03/20/12
Exercise: 3-4 sets, (weight) 8-10 reps
Rest periods 30-60 seconds

Triceps:
Warm up, Close Grip Bench (smith): 3 sets, (135) 10, 10, 10
Close Grip Bench: 3 sets, (160) 10, (180) 10, 10
Overhead Extension (with EZ Bar): 3 sets, (65) 10, (85) 10, 10
Cable Push down (camber bar): 3sets, (85) 10, 10, 10
Biceps:
LF MAchine Curl: 4 sets, (130) 10, (150) 10, (130) 10, 10
Barbell Curl: 4 sets, (85) 10, [(95) 8, (75) 2], (75) 10
DB Alternate Curl: 3 drop sets, [(40) 5, (30) 5], [(40) 5, (30) 5], [(40) 5, (30) 5]
EZ Bar Narrow Grip Curls: 3 sets, (55) 10, (75) 10, 10
Hammer Curls: 2 drop sets, [(35) 12, (30) 6, (25) 5], [(35) 12, (30) 6, (25) 5]

Shoulders, Week 7, Day 39 Y3T

03/19/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60

Warm up, Band Raises (front, side, rear): 3 sets, (30) 10, 10, 10
DB Press: 3 sets, (100) 8, [(100) 6, (80) 3], [(80) 6, (60) 4]
Upright Row: 3 sets, (65) 10, (75) 10, (85) 10
Face Pull (with Rope): 3 sets, (30) 10, (35) 9, (30) 10
Side Raises: 3 sets, (30) 10, (35) 9, (30) 10

Insanity Workout (Extreme Plyo/Cardio)

03/18/12

The Insanity Workouts are tough! A lot of jumping, heart rate was maxed-out thoughout the entire workout. It was fun and look forward to doing another one.

Legs, Week 7, Day 38 Y3T / Insanity FItness Test

Warm up: Squat: 5 sets, (45) 30, (135) 10, 12, 12, 12
Squat (wide stance): 3 sets, (225) 10, 10, 10
Squat (narrow stance): 3 sets, (135) 10, 10, (dumbbells) (160) 10, (200) 10
Leg Extension: 3 sets, (150) 10, 10, 10
Seated Curls: 3 sets, (150) 10, 10, 10
Stiff Leg Deadlift: 3 sets, (160) 10, 8, 8

I did the Insanity Workout fitness test after my leg workout.

Abs, Week 7, Day 37 Y3T

03/16/12
Exercise: 3-4 sets, (weight/time), reps
0-30 second rest periods

Abs:
Russian Twist: 3 sets, (45 seconds)
Plank: 3 sets, (60 seconds)
Situp/Standup: 10, 10, 10
Rope Crunch: 4 sets, (67.5) 25, (72.5) 25, (77.5) 25, 25
Leg Raise: 20, 15, 10

Chest, Week 6, Day 36 Y3T

03/15/12
Exercise: 3-4 sets, (weight), reps 14-16
rest periods 1-2 minutes

Chest:
Smith Pushup: 3 sets, 30, 20, 20
Incline HS Press: 4 sets, (100) 20, (190) 14, (220) 14, [(240) 6, (190) 6
Incline Dumbbell Fly: 3 sets, (45) 20, [(50) 11, (30) 6], [(50) 11, (30) 6]
Cable Crossover: 3 sets, (22.5) 20, (27.5) 20, 20
Dips (weighted): 3 sets, (45) 10, 8, 7

Arms, Week 6, Day 35 Y3T

03/14/12
Exercise: 3-4 sets, (weight) 16-20 reps
rest periods 30-60 seconds

Triceps:
Tri Press Down (with rope): 4 sets, (30) 20, (40) 20, (50) 20, (40) 20
Press Down (camber): 3 sets, (70) 20, 20, 20
Overhead Extension (dumbbell): 3 sets, (70) 19, 18, 17
Close Grip Bench (smith): 3 sets, (135) 20, 18, 13

Biceps:
LF Machine Curls: 4 sets, (110) 20, [(130) 10, (90) 10], [(130) 6, (90)11], [(110) 8 (70) 7]
Straight Bar Curl: 4 sets, (65) 18, [(65) 8, (45) 12], (45) 9, 11
Hammer Curl: 3 dropsets, [(40) 10, (30 10], [(40) 10, (30) 10], [(40) 10, (30) 10]
Cable Curl: 3 sets, (30) 20, (35) 16, 15

Back, Week 6, Day 34 Y3T

03/12/12
Exercise: 3-4 sets, (weight), 16-20 reps
1-2 minute rest periods

Back:
Wide Grip Pull ups: 3 sets, 15, 12, 10
Lat Pull Down: 3 dropsets, [(160) 12, (100) 8], [(180) 8, (120) 8], [(180) 8, (120) 8]
HS Row: 3 drop sets, [(280) 11, (190) 9], [(280) 9, (190) 11], [(280) 10, (190) 9]
Deadlift: 3 sets, (225) 15, 15, 10
Bent Db Row: 3 sets, (50) 16, 12, 12

Abs & Calves, Week 6, Day 33 Y3T

03/11/12
Exercise, 3-4 sets, (weight), 20-25 reps
1-2 minute rest periods

Abs:
Russian Twist: 3 sets, (10) 45 seconds
Plank: 3 sets, 60 seconds
(previous two exercises are preformed back to back with no rest between)
Sit up/Stand up: 1 set, (10) 15 reps
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 12, 20, 15
Side Chop: 3 sets, (22.5) 11/11, 11/11, 11/11 (no rest between sets)

Calves:
Calf raise (smith): 3 sets, (160) 25, 25, 25
Seated Calf Raise: 3 sets, (175), [(175) 9, (150) 11], [(175) 9, (150) 5]
Single-leg Calf PRess: 4 sets, (190) 20/20, (145) 20/20, 20/20, 20/20

Legs, Week 6, Day 32 Y3T

03/10/12
7 Exercises: 3-4 sets, (weight), 20-25 reps
1-2 minute rest periods


Warm up, Extensions: 4 sets, (90) 20, (150) 20, 20, 20
Warm up, Squats: 4 sets, (135) 20, 20, 20, 20
Leg Press: 3 sets, (640) 20, (820) 10, (820) 5, (640) 16
Box Jumps: 3 sets, (24) 20, 20, 20
Single Leg Squat: (70) 20/20, 12/12, 14/14
Curls: 3 sets, (130) 20, 15, 15
Stiff-leg Dead Lift: 3 sets, (160) 15, [11, 6], [6, 4]

Shoulders, Week 6, Day 31 Y3T

03/09/12
4 Exercises: 3 sets, (weight), 16-20 reps
30-60 second rest periods


Band Raises (side/front/rear): 3 sets, (20) 16, 16, 10
Dumbbell Press (seated): 1 drop set, (100) 6, (60) 8
Side Raise: 3 sets, (25) 20, 20, 17
Front Cable Raise: 3 sets, (12.5) 10/10, 10/10, 10/10
Rear Cable Fly: 3 sets, (12.5) 14, 14


I tried to do this workout a few hours after the previous arm workout. I forgot I needed my triceps to be able to press, so I only attempted the one drop set for dumbbell presses. My front delts were still pretty tender from the last chest workout, so I should have just rested.

Arms, Week 6, Day 31 Y3T

03/08/12 
8 Exercises: 3-4 sets, (weight), 16-20 reps
1-2 minute rest periods


Triceps:
Rope Push Down: 5 sets, (30) 20, (40) 20, 20, (50) 10, (30) 10
Skull Crushers: 3 drop sets, (65) 20, [(65) 12, (55) 8], [(65) 10, (55) 10]
Bar Push DOwn: 3 drop sets, [(100) 7, (70) 13], [(100) 6, (70) 14], [(85) 6, (60) 10]
Close Grip Smith Pushups: 21, 18, 15


Biceps:
LF Machine Curl: 4 drop sets, (110) 20, [(130) 10, (90) 10], [(130) 6, (90) 14], [(110) 6, (70) 9
Straight Bar Curl: 3 drop sets, [(85) 10, (75) 10], [(75) 9, (65) 11], [(65) 13, (45) 15]
Camber Curl (wide/close): 3 drop sets, [(55) 16, (35) 12], [(65) 13, (45) 12], [(65) 12, (45) 10]
Hammer Curl: 3 drop sets,  [(50) 5, (40) 5, (30) 6], [(50) 4, (40) 4, (30) 6], [(35) 11, (25) 6]

Chest, Week 5, Day 30 Y3T

03/07/12
5 Exercises: 3 sets, (weight), 12-14 reps.
1 minute rest periods

Warmup, Pushups: 3 sets, 50, 16, 12
Smith Press Incline: 3 sets, (200) 14, 12, (170) 14
HS Incline Press: 3 sets (190) 13, (150) 14, (120) 12
Cable Crossover: 3 sets (22.5) 14, 14, 14
Dips (weighted): 3 sets (45) 15, 10, 10

Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds

Golden Corral

Corral - a pen for livestock, esp. cattle or horses, on a farm or ranch.

I decided to go to Golden Corral for brunch instead of working out yesterday, not by choice. My family wanted to go, and how could I refuse. As I entered the establishment, I wasn't sure if I was waiting in line at an amusement park, or at a restaurant. Judging by the size of the people in line, I quickly determined that there was no roller coaster that could support the amount of weight that was increasing before me as I waited for my turn. I could actually hear people getting fatter as I waited. Golden Corral, what an appropriate name for this restaurant. Once they herd you through the front line, its every man for himself in the corral. Corral is not a word that I want associated with any dining experience. I saw a young child trampled as they brought out a fresh batch of french fries. While I waited in the buffet line I was bumped, pushed and cut-off by other people who were some how more hungry than I was. As I made my way through the herd of patrons, destroying plate after plate of carbs, fat, and the worst sources of protein, I couldn't help but feel embarrassed, offended, humiliated, slightly nauseous, and a little bit afraid. How could this place exist? Only in America I guess? The Golden Corral is treating people like animals and encouraging them to overeat. This restaurant is promoting obesity and people are gobbling it up. 

Well America, in case you haven't noticed, you're not getting any thinner and no one likes being fat. So, who's to blame? Is it the restaurants and vendors that provide us with high calorie foods and meals, or is it the consumer? Maybe our government is to blame. Maybe the government needs to restrict our diets since we can't do it for ourselves. They restrict everything else that supposedly brings us harm, why not food? I am going to blame the consumer. They are the ones opening their mouths. Blame it on ignorance, gluttony, apathy, carelessness, or wrecklessness. This shit is out of control and there aren't enough personal trainers to do anything about it. Over eating is no different than drug abuse, and some of these people are no different than junkies. The only difference is that we tolerate/ignore this kind of behavior. We throw junkies in rehab and jail, perform interventions and kick them out of our houses. But we protect, coddle, ignore, and enable obese people with equally dangerous and costly addictions. Why? Because they are our family members and friends and we don't want to hurt their feelings?

So, we will patiently sit back and do nothing while we get fatter and suffer from a laundry list of health problems caused by bad diet and lack of exercise. You are twice as likely to die prematurely if you are 40% overweight. Some of the other health risks include: heart disease (leading cause of death in America, go figure?), stroke, high blood pressure, high cholesterol, diabetes, cancer, gall bladder disease & gall stones, osteoarthritis, gout, sleep apnea, and asthma. There are also risks to your quality of life like: lack of mobility and range of motion, low self-esteem, depression, and social prejudices.

What's the good news? Most of these problems can be avoided, reduced, reversed and/or prevented by losing weight and exercising. All you need to do is stop procrastinating. If you have been progressively gaining weight, every day you wait is another day of gaining. Start today. Start now! Stop eating for pleasure or comfort and start eating to live. Get a membership to a gym, hire a personal trainer or dust off the Nordic Trac and start exercising, or you can keep going to a restaurant that treats you like livestock and stuff yourself with "all you can eat."

Back, Week 5, Day 26 Y3T

03/03/12
Exercise, sets, (weight) reps
Warmup, Wide Pullups: 3 sets, 12, 10, 10
Close Grip Pulldown: 3 sets, (160) 14, (180) 14, (160) 12
Barbell Row: (135) 14, (185) 10, (135) 7, 14
HS Rows: (280) 14, 14, 14
Straight Arm Pull Down: 4 sets, (50) 14, 14, 14, 12

Weighted Dips (45) 10, 10, 10

Legs, Week 5, Day 25 Y3T

03/01/12
Exercise, sets, (weight) reps
Warmup, Squats: 4 sets, (135) 14, 14, 14, 14
Leg Press: 4 sets, (540) 14, (820) 14, 14, 12
Leg Extension: 3 sets, (150) 14, (160) 14, 14
Wide Smith Squats: 3 sets, (110) 14, (160) 14, (180) 12

Arms, Week 5, Day 24 Y3T

02/29/12
Exercise, sets, (weight) reps
Triceps:
Warmup, Rope Press: 4 sets, (30) 14, (40) 14, (50) 14, 14
Skull Crusher: 3 sets, (75) 14, 12, 14
Bar Pushdown: 3 sets, (85) 14, 14, 12
Biceps:
LF Machine Curls: 4 sets, (90) 14, (110) 14, (120) 14, 14
Incline Dumbbell Curl: 3 sets, (40) 14, (35) 14, 14
Cable Curl: 3 sets, (50) 14, (57.5) 14, (50) 12
Hammer Curl: 3 sets, (40) 12, (35) 12, 12